If you're new to lifting, the best plan is a simple one you practise often. This routine trains your whole body three times a week using two alternating workouts, A and B. Every session includes a squat or hinge, a push, a pull and a little core work, so you practise the main movement patterns repeatedly and add weight almost every week.
If you've been lifting consistently for a year and your weights have stopped going up week to week, you'll get more from an upper/lower or push pull legs split.
| Day | Week 1 | Week 2 |
|---|---|---|
| Mon | Workout A | Workout B |
| Tue | Rest | Rest |
| Wed | Workout B | Workout A |
| Thu | Rest | Rest |
| Fri | Workout A | Workout B |
| Sat | Rest | Rest |
| Sun | Rest | Rest |
Alternate A and B every session, so you do A twice one week and B twice the next. Leave at least one rest day between sessions.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squatNew to squatting? Start with the goblet squat for two to four weeks. | 3 | 6–8 | 2–3 min |
| Bench press | 3 | 6–10 | 2 min |
| Lat pulldown | 3 | 8–12 | 90 s |
| Romanian deadlift | 2 | 8–10 | 2 min |
| Face pull | 2 | 12–15 | 60 s |
| Plank | 3 | 20–40 s | 60 s |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 2 | 5 | 3 min |
| Overhead press | 3 | 6–10 | 2 min |
| Dumbbell row | 3 | 8–12 / arm | 90 s |
| Goblet squat | 2 | 10–12 | 90 s |
| Dumbbell curl | 2 | 10–15 | 60 s |
| Triceps pushdown | 2 | 10–15 | 60 s |
Week three for someone who started with a 40 kg squat, 30 kg bench and 60 kg deadlift. Your numbers will differ; the pattern of small, steady increases is the point.
Deadlift 75 kg: 5, 5. Overhead press 25 kg: 10, 9, 8. Dumbbell row 16 kg: 12, 12, 11 per arm.
Rest or a 30-minute walk.
Squat 55 kg: 8, 8, 8, up from 50 kg last session. Bench 37.5 kg: 10, 9, 8. Lat pulldown 40 kg: 12, 11, 10.
Rest.
Deadlift 80 kg: 5, 5. Overhead press 25 kg: 10, 10, 9. Goblet squat 20 kg: 12, 12.
Rest or light activity.
Rest. Week four opens with Workout A.
Ego weights in week one cost you weeks of progress later. Starting light gives you a long runway of steady increases.
Stick with the plan for at least 8–12 weeks. Results come from repeating the same lifts and adding weight, not from new exercises.
Do two or three lighter sets of the first lift before your working sets: empty bar, then about 50% and 75% of your working weight.
Spread a decent amount of protein through the day. Training gives the signal to build muscle; food supplies the materials.
Yes. For beginners, training each muscle three times a week with a few hard sets is enough to build muscle and strength steadily for many months.
Until your weights stop going up most weeks, usually somewhere between six months and a year. Then move to an upper/lower or push pull legs split.
Use the goblet squat in place of the back squat and a Romanian deadlift with dumbbells in place of the deadlift. Build up to the barbell versions over a few weeks.
No. Finish your sets with one to three reps in reserve. Beginners make great progress without failure, and stopping short keeps your form clean.
Yes. Walking, cycling or easy jogging on rest days supports your health and recovery. Just keep it easy enough that your legs feel fresh for the next session.
General training information, not medical advice. If you have an injury or a health condition, check with a qualified professional before starting a new program.
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